It is widely recognized that excessive salt intake poses a significant risk for individuals with hypertension, as it can elevate blood pressure. Fortunately, there are various foods that can assist in reducing blood pressure. A diverse range of options, including vegetables, fruits, whole grains, and nuts, can be beneficial in managing this condition. Additionally, certain seeds may also contribute positively to blood pressure regulation. Among these, flaxseeds and chia seeds have gained popularity due to their potential advantages, including weight management and enhanced digestion. However, it is worth exploring whether these seeds are the most effective or if there are other varieties that also support blood pressure control.

Why is it important to lower blood pressure?

Blood pressure, the force exerted against the walls of arteries by circulating blood, is very important in maintaining proper circulation, explains cardiovascular surgeon Dr Sushant Srivastava.

Lowering blood pressure is essential in preventing life-threatening complications such as:

• Heart failure: "High blood pressure, also known as hypertension (more than 130/80 millimetres of mercury or mmHg), exerts excessive force on the walls of the arteries. This causes the arteries to harden and narrow, which in turn reduces the blood flow to your organs," says the expert. With time, it causes left ventricular hypertrophy; an increase in the muscle wall thickness in the heart, which increases the risk of failure.
• Kidney problems: It causes damage to the delicate units in the kidney known as filters. "This, in turn, contributes to chronic kidney disease and then eventually renal failure," says Dr Srivastava.
• Vision issues: Uncontrolled hypertension causes hypertensive retinopathy, which leads to vision disturbances or even blindness.

5 best seeds for blood pressure management

Medications are important for controlling hypertension, but lifestyle changes, including having seeds for blood pressure management can also help, explains nutritionist Anshul Singh. Here are some seeds that can help you manage the condition.

1. Flaxseeds

These seeds are abundant in nutrients beneficial for individuals with hypertension. They serve as an excellent source of fiber, alpha-linolenic acid, and lignans, which contribute positively to blood pressure management, according to a study published in The Journal of Nutrition in 2015. Alpha-linolenic acid, an omega-3 fatty acid, has the potential to lower both systolic and diastolic blood pressure. Additionally, the presence of lignans, which act as antioxidants, helps to mitigate inflammation. The significant fiber content in flaxseeds aids in regulating cholesterol levels, thereby promoting cardiovascular health, as noted by Dr. Srivastava.

2. Chia seeds

Incorporate these nutritious seeds into your diet for effective blood pressure management, as they provide potassium, magnesium, fiber, and omega-3 fatty acids. Dr. Srivastava notes that these nutrients are crucial for decreasing arterial stiffness and facilitating smooth blood flow. A study conducted in 2021, published in Nutrition And Health, revealed that participants with hypertension who ingested 40 grams of chia seeds daily over a 12-week period experienced a reduction in blood pressure. It is important to note that these individuals also adhered to a healthy diet, engaged in regular physical activity, and were on medication.

3. Pumpkin seeds

According to Singh, pumpkin seeds offer numerous advantages due to their high magnesium content, an essential mineral that aids in the relaxation of blood vessels and the reduction of blood pressure. Additionally, these seeds are a source of the amino acid L-arginine, which plays a crucial role in the production of nitric oxide. Dr. Srivastava notes that this process further enhances the dilation of blood vessels and promotes improved blood circulation.

4. Sunflower seeds

According to Singh, pumpkin seeds offer numerous advantages due to their high magnesium content, an essential mineral that aids in the relaxation of blood vessels and the reduction of blood pressure. Additionally, these seeds are a source of the amino acid L-arginine, which plays a crucial role in the production of nitric oxide. Dr. Srivastava notes that this process further enhances the dilation of blood vessels and promotes improved blood circulation.

5. Sesame seeds

Have you considered incorporating sesame seeds into your diet for the management of blood pressure? Research published in the Journal of the Science of Food and Agriculture in 2017 indicates that sesame seeds may be advantageous for this condition due to their significant levels of polyunsaturated fatty acids and fiber. According to Singh, these seeds also contain magnesium and lignans, which contribute to reducing inflammation and assisting in the regulation of blood pressure.

How to use seeds for blood pressure management?

Here's how to make the most of healthy seeds for blood pressure management:

1. Morning

• Flaxseeds: Grind them fresh and mix them into smoothies, yoghurt, or oatmeal.
• Chia seeds: Soak them overnight in water or plant-based milk so that you get a gel-like texture, which improves digestion and sustained hydration. "Drinking chia water in the morning supports circulation," says Singh.

2. Pre-workout

Pumpkin seeds: Consume a small handful of this superfood as a pre-workout snack. "The magnesium in pumpkin seeds helps to relax blood vessels and improve oxygen flow to muscles," says Singh.

3. Post-workout and dinner

• Sunflower seeds: Add them to trail mixes or blend into spreads to provide your body with vitamin E and antioxidants, which combat post-exercise inflammation.
• Sesame seeds: Sprinkle sesame seeds over your dinner to aid in overnight recovery and blood pressure regulation.

"Have one to two tablespoons per day, that is, approximately 15 of 30 grams, of seeds for blood pressure management," says Dr Srivastava.

Who should avoid seeds for blood pressure management?

These seeds have health benefits, but there are some people who should be careful when consuming them.

• People with digestive disorders like irritable bowel syndrome (IBS) should not consume too many seeds because their high fibre content can exacerbate bloating, gas, or abdominal discomfort.
• People who have a history of kidney stones should limit their consumption of chia and pumpkin seeds since they contain oxalates that can contribute to stone formation.
• Individuals on blood-thinning medications, such as warfarin, must check with their doctor before consuming flaxseeds and sunflower seeds, which are high in omega-3 fatty acids and vitamin E. "Omega-3 fatty acids have slight anticoagulant properties that might increase the risk for bleeding," says Dr Srivastava.
• People allergic to any kind of seeds simply should not have them because they might end up with skin irritation.

Flaxseeds, chia seeds, pumpkin seeds, and sunflower seeds are full of nutrients that are good for your heart. You can have these seeds for blood pressure management, but make sure to follow a well-balanced diet, regularly exercise, and take medications.

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